Low-carb baking measurements work best by weight. One US cup of almond flour weighs about 96 g (3 3/8 oz), a cup of coconut flour about 128 g (4 1/2 oz), and a cup of granulated sugar about 198 g. Because nut and coconut flours pack differently than wheat flour, grams give far more repeatable results than cups.
Low-carb baking measurements trip up even experienced bakers, because almond flour, coconut flour and sugar substitutes do not behave like wheat flour and sugar. A cup of one is not a cup of another. As a result, a swap that looks even on paper can leave you with a dry brick or a soggy middle.
This guide takes a different angle than our keto ingredient measuring guide. Instead of macros, it focuses on substitution weights. First, you will see how much common flours and sweeteners weigh per cup. Next, you will learn how to convert a recipe from wheat flour to almond or coconut flour, and how to match sweetness with an erythritol-style sweetener. Finally, you will get a weighing method that you can repeat every time.
- Almond flour: about 96 g per cup. All-purpose flour: about 120 g. Coconut flour: about 128 g.
- To match all-purpose flour by weight, use about 1 1/4 cups of almond flour per cup.
- Coconut flour absorbs a lot of liquid, so replace only a small share of the flour unless the recipe is built for it.
- Erythritol is roughly 60 to 70 percent as sweet as sugar, so check the package ratio.
- A kitchen scale that reads in grams removes most of the guesswork.
Low-Carb Baking Measurements: Weight per Cup Chart
This chart lists the weights that matter most in low-carb baking measurements. The numbers come from the King Arthur ingredient weight chart. In addition, the per-tablespoon column divides the cup weight by 16, because a US cup holds 16 tablespoons.
| Ingredient | 1 cup (g) | 1 cup (oz) | 1 tbsp (g) | 1/4 cup (g) |
|---|---|---|---|---|
| All-purpose flour (for comparison) | 120 | 4 1/4 | 7.5 | 30 |
| Almond flour | 96 | 3 3/8 | 6 | 24 |
| Almond meal | 84 | 3 | 5.25 | 21 |
| Coconut flour | 128 | 4 1/2 | 8 | 32 |
| Hazelnut flour | 89 | 3 1/8 | 5.6 | 22 |
| Pecan meal | 80 | 2 3/4 | 5 | 20 |
| Granulated sugar (for comparison) | 198 | 7 | 12.4 | 49.5 |
| Powdered sugar, unsifted | 113 | 4 | 7.1 | 28.3 |
| Baking sugar alternative (King Arthur blend) | 170 | 6 | 10.6 | 42.5 |
For example, if a recipe asks for 3/4 cup of almond flour, you need 72 g. Likewise, 1/2 cup of coconut flour is 64 g. For more on why grams beat cups, read our guide to measuring ingredients by weight.
Convert Low-Carb Baking Measurements in Grams and Ounces
Enter a weight from the chart, such as 96 g for a cup of almond flour. The converter then shows the same weight in ounces, pounds and kilograms.
Recommended Tools for Low-Carb Baking Measurements
A digital scale with a tare button is the single most useful tool here. In addition, a set of dry measuring cups and spoons helps with small amounts of baking powder, spices and extracts. Look for a scale that reads in grams and ounces, and one that shows at least 1 g steps. If you bake often, our roundup of the best baking scales goes deeper.
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Almond Flour Conversions by Weight
Almond flour is lighter than wheat flour per cup. A cup of all-purpose flour weighs about 120 g, while a cup of almond flour weighs about 96 g. In other words, almond flour is 80 percent of the weight for the same volume.
Therefore, a straight cup-for-cup swap puts 24 g less flour in your bowl. Sometimes that works, but it often gives a softer, oilier crumb. To match the weight instead, use 120 g of almond flour, which is about 1 1/4 cups. Almond meal, which keeps the skins, is lighter again at about 84 g per cup.
| Recipe calls for | All-purpose flour | Almond flour, same weight | Almond flour, same volume |
|---|---|---|---|
| 1/2 cup | 60 g | 60 g (about 5/8 cup) | 48 g |
| 1 cup | 120 g | 120 g (about 1 1/4 cups) | 96 g |
| 2 cups | 240 g | 240 g (about 2 1/2 cups) | 192 g |
Coconut Flour Conversions and Extra Liquid
Coconut flour weighs about 128 g per cup, yet it behaves very differently. It soaks up liquid like a sponge. Consequently, you cannot swap it for wheat flour at a one-to-one ratio.
King Arthur suggests starting small: replace up to a quarter of the flour by volume, and add extra liquid in an amount equal to the coconut flour. For example, take a recipe with 2 cups (240 g) of all-purpose flour. Swap 1/2 cup for coconut flour, which weighs 64 g. Keep 1 1/2 cups (180 g) of regular flour, and add about 1/2 cup (118 mL) of extra liquid. Source: King Arthur Baking.
Because the batter thickens as it rests, let it sit for a few minutes before you judge the texture. Then adjust with a spoonful of liquid at a time.
Sweetener Equivalents for Low-Carb Baking Measurements
Sugar does more than sweeten. It also adds bulk, moisture and browning. Therefore, a sweetener that is far sweeter than sugar, such as stevia, needs a bulking ingredient to replace that volume.
Erythritol is a common bulk sweetener. It is about 60 to 70 percent as sweet as table sugar, according to this erythritol overview. To match the sweetness of 1 cup of sugar (198 g), you would need roughly 283 to 330 g of erythritol. In short, that is about 1.4 to 1.7 times the weight.
| Sugar in the recipe | Sugar weight | Erythritol at 70% sweetness | Erythritol at 60% sweetness |
|---|---|---|---|
| 1/4 cup | 49.5 g | 71 g | 83 g |
| 1/2 cup | 99 g | 141 g | 165 g |
| 1 cup | 198 g | 283 g | 330 g |
However, most bakers do not need this math. Many blends are sold as cup-for-cup replacements, so the package ratio usually wins. King Arthur, for instance, lists its Baking Sugar Alternative at about 170 g per cup, which is lighter than the 198 g of granulated sugar. Even so, some sweeteners taste cooler or less sweet in a finished bake, so adjust to taste.
How to Weigh Low-Carb Baking Measurements Step by Step
- Set up the scale. Place your bowl on the scale and press tare so the display reads zero.
- Check the weight chart. Look up the ingredient in the table above, or enter the grams in the converter.
- Add the ingredient. Spoon the flour or sweetener into the bowl until the display reaches the target weight.
- Tare again. Press tare before adding the next ingredient, so each weight stands alone.
- Measure liquids last. Measure liquids by volume at eye level, or weigh them if the recipe lists grams.
- Write it down. Note the grams you used so the next batch matches.
If you do use cups, spoon the flour into the cup and level it with a straight edge. Scooping straight from the bag packs in extra, especially with fine almond flour.
Do and Don’t for Low-Carb Baking Measurements
Do
- Weigh nut flours, coconut flour and bulk sweeteners.
- Use recipes written for the flour you have.
- Let coconut flour batters rest before adjusting.
- Store nut flours cool, because their oils spoil.
- Record your grams for repeat bakes.
Don’t
- Swap coconut flour one-to-one for wheat flour.
- Pack flour into the cup.
- Assume all sweetener blends equal sugar cup for cup.
- Trust a cup of almond meal to equal a cup of almond flour.
- Round grams to the nearest cup fraction.
Honest Limits of Low-Carb Baking Measurements
Weights on a chart are averages. For one thing, brands grind almond flour to different fineness, so a cup from one bag may weigh a few grams more than a cup from another. Moreover, humidity changes how much water coconut flour holds. As a result, treat every number here as a good starting point, not a guarantee. When a recipe lists grams, follow it. Otherwise, bake a small test batch and note what you changed. This page also says nothing about nutrition, because carbohydrate content varies by brand and label.
When Accuracy Really Matters
Leaveners, salt and strong sweeteners reward care, because small errors show up in the crumb and the taste. If you follow a medical diet plan, use your own recipe and product labels, and ask a doctor or registered dietitian before changing what you eat. For basic unit conversions, see how much an ounce is.
Frequently Asked Questions
What are the best low-carb baking measurements for almond flour?
Weigh it. One US cup of almond flour is about 96 g (3 3/8 oz) according to the King Arthur ingredient weight chart. Scooping can pack in more, so a scale is the most reliable method.
How many grams is a cup of coconut flour?
About 128 g (4 1/2 oz) per US cup, based on the King Arthur ingredient weight chart. That is heavier than almond flour, even though coconut flour absorbs far more liquid.
Can I swap almond flour for all-purpose flour cup for cup?
Sometimes, but the weights differ. A cup of all-purpose flour is about 120 g and a cup of almond flour is about 96 g. To match by weight, use about 1 1/4 cups of almond flour, and expect a denser, moister result.
How much coconut flour replaces regular flour?
Start by replacing no more than a quarter of the flour by volume, as King Arthur suggests, and add extra liquid. Coconut flour is very thirsty, so a full swap needs a recipe written for it.
How do I measure erythritol for low-carb baking?
Follow the package ratio first. Erythritol is roughly 60 to 70 percent as sweet as sugar, so matching sugar’s sweetness takes about 1.4 to 1.7 times the weight.
How many grams of sugar does a cup replace?
A cup of granulated sugar is about 198 g. Sweetener blends differ, because King Arthur lists its Baking Sugar Alternative at about 170 g per cup.
Do low-carb baking measurements change at high altitude?
Yes. Higher altitude usually calls for adjusted leavening, liquid and oven temperature. Start with the recipe’s own altitude notes, and change one variable at a time.
Why do my low-carb baked goods turn out dry or crumbly?
Often the flour was scooped too heavily or the liquid was under-measured. Weigh the nut or coconut flour, then check the liquid against the recipe.
Is a kitchen scale really necessary for low-carb baking?
It is not required, but it helps a lot. Nut flours, coconut flour and sweeteners vary in density, so grams give more repeatable results than cups.
How many tablespoons are in a cup of almond flour?
There are 16 tablespoons in a US cup, so each level tablespoon of almond flour is about 6 g, using the 96 g per cup figure.
Low-Carb Baking Measurements: The Bottom Line
To sum up, weigh your flours and sweeteners, and use the chart above when a recipe lists cups. A cup of almond flour is about 96 g, a cup of coconut flour about 128 g, and a cup of sugar about 198 g.
Finally, start with small swaps and keep notes. Then each batch teaches you something, and your next bake comes out closer to what you wanted.